Creator

“Women who make a house a HOME make a far greater contribution to society than those who command large armies or stand at the head of impressive corporations.” — Gordon B. Hinckley

WHAT IF I FALL …………..

Posted by on Aug 11, 2014 in Creator | 0 comments

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    When you get knocked down to the ground land on your back that way your looking up and into the sky to see perspective of what you are to learn from the trial or experience your facing and take it as feedback to pick you back up and to try again!

DO YOU TRACK YOUR LIFE?

Posted by on Aug 11, 2014 in Creator | 0 comments

Do you track your life?

I never did before.

I mean, I knew in my head that I got a workout in, ate breakfast, did some work, connected with friends and family in passing, and did all the daily things I intended…or so it always seemed.

I would finish most days and just be totally spent, with no energy left and feeling like I had tackled every post-it note and task set before me.

Man was I wrong.

You see, most of us live in a routine world and operate in a space of conditioned reaction versus free will.

If asked, most of us don’t know the details of our days. We know we went to work. We know we ate breakfast, lunch and dinner. We know the basics of our day but we tend to forget, or not even be aware of, the actual things we did throughout the day.

It’s this never-ending cycle of life that creates the sensation of time flying by. The only reason you feel that time is flying by is because you’re not being present and connected to your daily activities.

Trust me, I know.

And then it changed.

Now I have a system.

A daily method of tracking and measuring my life so that I am in full control and fully aware.

I know exactly what I did each day.

I know exactly how I feel each day.

I know that the core values I believe in are being met each and every day, allowing me to invest and grow and nurture my life into the creative freedom and space I desire for my family and I.

How do I actually do all of this?

With my planner that I am creating.

I DEFINE MY PROGRESS

Posted by on Aug 11, 2014 in Creator | 0 comments

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I don’t weigh myself. I don’t track calories on some app on my phone everyday. I don’t measure inches lost. I don’t care about the size of my pants. I don’t measure my body fat. So what’s my point??

I aim to FEEL great everyday and to FEEL awesome. You will never convince me to let any number define ME. Being healthy is my progress. I don’t follow some kind of “diet” or “fad”

I do what I want, eat what I want, and aim to FEEL great.

The strength we gain and the mental barriers we overcome are the genuine, long lasting indicators of progress and self worth. Not any number, WHATSOEVER no, no, no!!

I DEFINE MY PROGRESS

I’ll be in California!

Posted by on May 22, 2014 in Creator | 0 comments

I’ll be in California!

I’ve had a lot of friends ask me about my new love…No, not with another person, but a heavy chunk of metal. :)

I’d love to share it with you while I’m in California.

Kettlebell training is a form of exercise that I have become so passionate about because of what it has done to my body, that I recently invested in going to an intensive program in San Diego to become a certified StrongFirst instructor so that I could train others how to use kettlebells too. It was no cake walk, but since I’ve been certified I’ve been training others around here (in Utah).

I’m excited for this new adventure in my life because kettlebells, along with TRX suspension training, has transformed my body more than anything else I’ve tried over the past 12 years. As a woman, I always thought that if I worked out with “weights” that I would get big and bulky, but the exact opposite has happened. I have become more fit and toned and feel stronger than ever, both physically and mentally.

To further my journey I’ve been working as a trainer, teaching individuals at the gym where I also work out, Lyceum, but I’ve also set up my basement and am teaching one on one classes out of my home.  I cover the basic swing and squat (both exercises trigger massive fat burning) for the first few classes and progress into other movements.

As with any exercise program where you are using weights, it’s important for your safety that you get well trained to perform the proper kettlebell movements or you risk injuring your back, shoulders or joints. Having said that, using kettlebell training correctly has strengthened my back and joints tremendously over the last several months.

As with any new skill or practice you’ll need to be fully committed or you will be wasting your time and not get the results you want. I’ve found that until I truly committed my time (a set schedule) and money (investment in myself) into my health and fitness goals, it was easy for me to stop soon after starting.

The more committed I am to sticking to it until I achieve the end result, the more it drives me to succeed (I don’t like wasting money, so I know I will stick to it long enough for the results to show if I invest in my health).

So with that said I’d like to offer you the chance to learn how to transform your body with me by choosing three 2 hour sessions of training (with three to four people per class max).

In these sessions I will break down the Core 4 exercises step by step and educate you on proper form for maximum safety and fat burning/muscle toning. Some people have asked, “why only 4 exercises and why does it take so long to learn them.” Trust me, I get my butt kicked every day of the week and love it, by mainly doing these four exercises. It takes some time to get the movements just right so that they are 1- safe but 2- creating a fat burning environment inside your body.

For the 3 sessions it will be $140 per person. This will include:
-3 Small Group Sessions (2 people max per session)
-4 Training Videos (for you to reference later, covering the Core 4 exercises)
-30 Day Training Plan

If you invite a friend who registers, you will receive half off and if you bring two, you will get to train for free.  I will be in town for YOU Training and have made time between June 9-18 and will do morning and evening sessions. It’s first come, first serve, so let me know ASAP if you are interested.

I’ll also give you some great resources to invest in your own kettlebell and help you decide the correct kettlebell size for you to use at home after our 3 sessions are over. I will also make available further resources if you would like ongoing support for additional fat burning exercises, nutrition and overcoming self sabotage (which happens to all of us).

Please go HERE to sign up for your three sessions.  The sessions will take place in San Marcos. Additional details will be emailed to you after you register.

I look forward to working with you!  Please feel free to share this post with any of your friends who may be interested.

CA Kettlebell Registration

Posted by on May 21, 2014 in Creator | 0 comments

West Point Goats and Kettlebells

Posted by on May 9, 2014 in Creator | 0 comments

Did you know that for well over 200 years the United States Military Academy at West Point has observed a curious tradition on graduation day. “Every year, the last-ranking cadet to make it through to graduation is anointed the goat, showered with praise, given a dollar from every other fellow graduate—amounting to roughly $1,000—and granted the biggest applause at the graduation ceremony.” Some have called it the world’s most prestigious last-place award.

It may sound like an odd endorsement of underachievement, but it is actually quite the opposite. On a day when the people at the top typically get the most recognition, West Point also recognizes those who just barely survived—usually because they stubbornly refused to give up.

It’s an honored tradition because it says something about the human spirit—no matter where we are right now, we can move past the labels others give us; we can improve, grow, progress, and come out just fine. In fact, it’s worth noting that, historically, West Point’s “goats” have often gone on to become successful in their chosen fields, some even to great acclaim.

Life is a long walk on a long road, and sometimes those who have early success fizzle out and fade away, while others who seem to be at the bottom find the strength and determination to rise above their challenges.

Indeed, ranking systems have often proven to be poor indicators of future success. In all areas of life, some graduate high, some low, and some in between, but what makes the difference in life is how we choose to respond to our setbacks—and our successes. A graduation, a promotion, an award or recognition, even a label, should not be the endpoint or conclusion to a life but an opportunity and motivation to keep trying.

I had an experience this morning during my kettlebell workout. I felt like I was the “goat” today. I wasn’t on top of my game mentally. I was weak and tired. But once I got myself surrounded by like minded people my mental power increased. It happens a lot and I just get to make the choice to shift my emotion and just push through it and no short change myself.

I did however go from 5 reps to 3 reps but at least I continued. I did set my bells down for a rest to reset during my complex but I didn’t QUIT. I like the goat “stubbornly refused to give up”. On my last set I was the only one left that was still working and I was on my last 5 reps and I didn’t have it in me. I turned to my friends and asked them for help. They cheered me on and that pushed me to finish. Surround yourself with those who encourage and uplift you.

I’ve recently finished my level 1 certification and I’m working towards my level 2 for next year. I get to double press 20kg bells so (88lb) as well as the bent press so I’ve got to build up my strength. It only goes up from here, right? Always making progress and keep pushing.

Remember, whether we’re doing great at the top or we’re the goat at the bottom, what matters is what we choose to do with the rest of our life.

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Meal Prep & Kitchen Tools

Posted by on May 5, 2014 in Creator | 0 comments

I’ve been learning a thing or two about nutrition and I’ve always told myself that I couldn’t cook and I really didn’t enjoy being in the kitchen.  Well things have shifted for me and I threw out that story and I’m creating a new one.  I can cook and it is easy effortless and simple because I meal prep!

I gather all my recipes and I have a fantastic website that I use to do it called Plan to Eat.  Their link is in my sidebar on my website.  Then I decide what I would like to make for the week and then I go shopping for those items.  You guys know the drill and you do it in your homes I am sure of it.

I plan about 5-6 hours to be in the kitchen and I choose to do it on Monday’s.  I went and bought at Costco these awesome containers and I love them!

I grab out my frozen chicken breasts and cook them in a crockpot full of water on low for 8 hours.  Then I start cutting up all my fresh veggies and/or fruit and place in containers because while I am in the kitchen for so long I get hungry and these are quick snacks to munch on while I work.  I was given this veggie dip container that was bought at the dollar store (I don’t know if they are still there) from a neighbor as a gift and decided I wanted 6 more of them for all the days of the week to put my veggies in.  I have carrots, snap peas, celery and broccoli with almond butter as a dip.

I then move to my snacks.  I bought these little disposable jello cups for my almonds, cashews, cranberries, or dried fruit mix.  (If my kids were home I’d have them do this too because they can do this job)  I also make protein balls and bars to put into the freezer for easy grabbing.

Next on the list is the frozen green smoothie bags I put together.  I grab my fresh spinach and kale bags I buy at Costco and fill up a quart size freezer bag stuffed full and add a small handful of frozen fruit (strawberries, peaches, mixed berries, mangos) If your a beginner I’d add a 1/2 banana too.  I also get snack sized bags and put inside each one: 2 T chia seeds, 2T flax seeds, 1 T hemp seeds, 1tsp MSM flakes (muscle recovery supplement), and spirulina.  I place the snack sized bags within a gallon sized bag and put them in my cupboard next to my blender for easy grabbing in the morning.  The quart sized greens and fruit go into the freezer of course.

My next job is really fun for me because I get to use the spiralizer I used it for zucchini, sweet potatoes, apples so far.  They just get cut into a curly pattern for easy access to salads, fries, or just to grab from the container and eat them.  I have yet to try them on other veggies but look forward to finding more ways to use it.

My food processor is another fun kitchen tool that I use for shredding cauliflower so I can make my own pizza crust.  I also made 8 cups of Quiona for a berry breakfast cereal I eat.  All it is is quiona already made with almond milk and the Costco frozen mixed berries with a shot of vanilla stevia.

The last one pictured is the protein crepes.  Its a pint of egg whites per 1 scoop vanilla protein powder.  Thats it!  Then make into crepes and I store them in my freezer and I use this instead of bread.  So yummy by itself too.

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Berry Raw Cheesecake

Posted by on Apr 30, 2014 in Creator | 0 comments

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Print Recipe

Berry Raw Cheescake

Source: Nutrition Planet

Course: Desserts

Serves: 12

Ingredients

  • 2 cups silvered almonds
  • 1 cup dates pitted and presoaked
  • 1/2 cup unsweetened shredded coconut
  • zest 1/2 lemon
  • 1/2 lemon juice of
  • 21/3 cups cashews presoaked
  • 1/4 cup coconut oil
  • 1/4 cup agave or honey
  • 1 tsp vanilla
  • 1/2 lemon juice of
  • 1/2 cup blueberries or raspberries
  • 1/4 cup agave or honey
  • 1/4 cup coconut oil

\’96 You have 2 ingredients in your Pantry. \’96

Directions

  1. Blend in a blender the silvered almonds, dates, coconut, and lemon. Then transfer to cheesecake dish. Put back into the blender this time the cashews, coconut oil, agave or honey, vanilla and lemon. Then add that layer to the top of the almond crust. The last section is the topping so you can use blueberries or raspberries with agave or honey with coconut oil. Spread on top of the cashew layer and chill.

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Dan John

Posted by on Apr 8, 2014 in Creator | 0 comments

I’ve been fortunate enough to cross paths with some great teachers and mentors in the last few months.  I feel an overwhelming sense of gratitude for this coach, Dan John, in particular. He is by far the most knowledgable human being I’ve met so far and will probably meet who knows the inside and outside to strength and conditioning.  Each time I am in his presence I am in awe of what he’s learned and studied about the topic.  I walk away with my head spinning at times because I’ve taken in so much knowledge in just a short amount of time.

I’ve been working with him to improve my technique of the military press.  I’ve asked him about how I can compensate him for his time in working with me and he denied me.  He asked me to walk into his home.  There he showed me a glass frame with about 10 or so different metals showing me the organizations that he personally works for in helping their teams improve their strength and conditioning.  Organizations like the Navy Seals, FBI, Secret Service, Major League basebell, etc. just to name a few.  He’s been around the world teaching and coaching and he is highly respected.  He said, “These guys pay me, I’m here for you because I’m giving back to my community”  That statement just goes to show you how much he cares about me and my journey to succeed in teaching.

I was privileged to model an exercise in one of his articles recently.  I am just in awe of what he makes up and creates.

Recently he came and did a workshop for our gym and below is the slideshow he presented.  Also one of the classmates who attended wrote up a good blog post about it here.

Thanksgiving Point Workshop

I’m currently reading his book, “Intervention“, great read for those in the field as well as the average joe who exercises.  I’m in love with the 6 movements he discusses in his book.

Course Corrections for the Athlete and Trainer

You have two choices:

  •  Be lucky enough in middle school, junior high or high school to be taught basic body movements and step-by-step instructions in the Olympic lifts, powerlifting, mobility, flexibility, kettlebell training & tumbling
  • Apply Intervention

For most of us, it’s option two.

Five Principles

Here are the answers, but the questions are the real keys–

  1. Strength training for lean body mass and joint mobility work trump everything else.
  2. Fundamental human movements are… fundamental.
  3. Standards and gaps must be constantly assessed.
  4. The notion of ‘park bench’ and ‘bus bench’ workouts must be applied throughout the training lifetime.
  5. Constantly strive for mastery and grace.